NOV 21st - BWC

WARMUP

100 du then 25 du OTM with singles in the remaining time x 5 min

MOBILITY

2 min straight arm banded OH stretch left arm

2 min straight arm banded OH stretch right arm

2 min banded internal shoulder rotation stretch left arm

2 min banded internal shoulder rotation stretch right arm

2 min lizard stretch left leg

2 min lizard stretch right leg

3 min seated straddle

1 min squat hold at the bottom of a squat

1 min front squat hold at the bottom of a squat w pvc pipe

1 min ohs hold at the bottom of a squat w pvc pipe

2 min elevated lat stretch

WEIGHTLIFTING

SNATCH 6x2

JERK 6x2

DEADLIFT 6x3

GOOD MORNING 5x5

Front squats 6x2

Margaux AlvarezComment